Show Up For Yourself

Happy February! Since the 1st of February falls on a Sunday, I decided to do a special crossover between the Sunday Brunch Club and Fueling Forward Newsletter. That way, everyone can experience Sunday Brunch Club today!

I hope everyone is having a great weekend! My weekend was busy but very productive. Something I like to do at the start of every year is spend some time reorganizing so that I can get rid of things I don’t use anymore and declutter my space. My mom used to have her own organizing business, and since she was out visiting this weekend she offered to help. She absolutely crushed it making our small space more functional, and we only had to make one trip to IKEA 😅.

Running has been pretty unstructured for me lately which I’m really enjoying. I mostly run from our apartment, which means every run is a hill workout (we live in the Hollywood hills). Runs have been a little slower, but I’ve been loving getting outside everyday whether it’s for a run or a walk. I’ve also been loving my new home weights that I got for Christmas, and have been able to get more strength sessions in at home. That investment has been so worth it for me!

If you’re someone who has been frozen in across the midwest, I hope you’re staying warm! I know this is a tough time of year with training and life, but just remember that warmer and lighter days are ahead so soon. Hang in there!

In Today’s newsletter:

• What’s for dinner? I’ve planned out your week in meals and snacks so you don’t have to! Check out my menu plan for the week, and some simple recipes to go with it.

• Weekly tip: This week, we’re talking about meal prepping and grocery shopping that is actually helpful to your nutrition and time management!

• Science corner: When someone says “research shows…” should you believe them? Today, we’re talking about different types of research so you can make informed decisions and opinions the next time you see a new study pop up on your Instagram feed.

• Food for thought: Sometimes it can be hard to put yourself first. Whether we’re taking care of others in our life or dealing with the helpless feeling of wanting to create change but not knowing where to start, I wanted to share my thoughts on why taking care of yourself always matters.

Do you have topics, recipes, or thoughts that you’d like to see in the next Sunday Brunch Club? Reply to this email and let me know!

Listen👇🏼: to the most recent episode of the Fueling Forward podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners.

WHAT’S FOR DINNER

Weekly Menu Plan

As everyone continues to deal with cold weather across the US, I wanted to focus on warm, nourishing meals heading into the week.

Breakfast:

1. Cottage cheese egg bites paired with an English muffin and side of fruit

   • I love these make ahead egg bites for a quick, protein packed breakfast option. You can always omit the bacon or use sausage or ham instead, and add any veggies you want as well! I like to sauté spinach, onion and bell pepper to add more nutrients.

   • This recipe is great to make a double batch of, especially if multiple people in your household will eat these for breakfast. Store them in a ziploc bag in the freezer or fridge to have on hand for busy mornings.

Lunch:

1. Chicken salad served on a croissant with a side of carrots and hummus

   • Sandwiches are so easy for packing lunches, but I tend to get sick of them pretty quickly. That’s why I love this alternative to the classic turkey and cheese. Not to mention, using a croissant (or ciabatta roll, french bread, etc.) helps keep it interesting.

Dinner:

1. Broccoli sausage pasta

   • This is a staple in our household for a cold night. I actually made this recipe up and have fine tuned it over the year to be the perfect, one pot meal. You cook the pasta directly in broth so it’s super flavorful and nutrient dense, and you add the broccoli at the end so you get your carbs, protein and color all in one simple dish.

2. Miso chicken bowls served over rice and topped with quick pickled veggies and avocado

   • These bowls are restaurant quality but come together so quickly. Start with the quick pickled veggies, then cook the rice while you roast the chicken. Dice up some avocado to throw on top and add more soy sauce if you need more flavor.

   • For the quick pickled veggies, in a resealable Tupperware, mix 1 part water and 1 part white vinegar (about 1/2 -1 cup of each) with 1-2 tsp of salt and 1-2 tbsp of white sugar. Mix until dissolved then add veggies of choice (I like thinly sliced cucumber, red onion, and shredded carrots). Let sit for 30 minutes. Refrigerate and store up to a week.

3. Bean and bison chili and cornbread

   • This is my favorite chili recipe and it can be made on the stove top or in a crock pot. If it’s too thick, you can add some water or broth to thin it out. I like to top mine with avocado, plain Greek yogurt, shredded cheese, and chopped green onions.

   • For the cornbread, I usually just buy a mix at the store. I love Bob’s Red Mill mix!

Snacks:

• Raspberry chia seed pudding - I use frozen raspberries for this one!

• Apple slices and peanut butter dip - I mix peanut butter with vanilla Greek yogurt. Add chocolate chips to make it more fun!

• Roasted almonds, dried cranberries, and sharp cheddar cheese - this is a homemade version of the Sargento balanced breaks you can get at the store

Recipes ⬇️

Broccoli Sausage Pasta

Ingredients:

• 1 lb of uncooked italian sausage (ground or removed from casings)

• ~32 oz. of chicken broth

• 1 box of Orecchiette pasta

• 6 cloves of garlic, thinly sliced

• 3 heads of broccoli, chopped

• Parmesan cheese for topping (optional)

• Red pepper flakes - optional

Directions:

1. Heat 1 tablespoon of oil in a large, deep skillet with sides. Add the Italian sausage and crumble while cooking. About 4-5 minutes in, add the sliced garlic and red pepper flakes (if you want more spice).

2. Add the pasta and pour enough broth over the top until the noodles are just covered.

3. Turn heat up to high to bring to a boil. Once boiling, cover and turn the heat down until simmering. Cook until pasta is almost done (about 10 minutes). After about 8 minutes, add the broccoli and cover again to steam it.

4. Once the pasta and the broccoli have reached desired texture, serve into bowls and top with parmesan cheese.

Bean and Bison Chili

Ingredients:

• 1 lb ground bison

• 1 onion, chopped

• 1 small green bell pepper, chopped

• 1 clove of garlic, minced

• 2 16-oz cans beans of choice, rinsed and drained

• 2 14.5-oz cans diced tomatoes

• 2-3 tbsp chili powder

• 1 tsp salt

• 1 tsp pepper

• 1 tsp cumin

Directions:

1. Cook ground bison with onion, bell pepper, and garlic in a large skillet over medium heat until bison crumbles and is no longer pink. If cooking on the stove top, add remaining ingredients and bring to a simmer, then cover and cook for 30 minutes.

2. If using a slow cooker or crock pot, place bison, onion and pepper mixture in a 5-qt slow cooker, then stir in beans and remaining ingredients. Cook on high for 3-4 hours or low for 6-8 hours.

WEEKLY TIP

When people think of meal prepping, they often picture five containers of chicken, rice, and steamed vegetables lined up in the fridge. Personally, that doesn’t sound very appealing, and spending hours in the kitchen on a Sunday may or may not sound all that interesting to you. 

However, meal prepping doesn’t have to mean fully cooking every meal in advance. There are simple strategies that can make eating well during the week much easier, without the overwhelm.

This week’s tip: meal prepping and grocery shopping

Here are a few practical tips to streamline your grocery shopping and set yourself up for success. 

Start with a grocery list

No matter what day you grocery shop, always start with a list. Choosing a consistent day each week (Saturday or Sunday tends to work best for full-time schedules) can help make this routine feel a bit more doable.  

Begin your list with your staples - things you buy most weeks, like eggs, coffee, milk, yogurt, fruit, breakfast items, and snacks. Then choose a few dinners you’d like to make that week and plan to make enough so you can have leftovers on nights you aren’t cooking. When selecting meals, aim for: 

• Carbohydrates: pasta, rice, potatoes, bread, tortillas

• Protein: chicken, beef, fish, pork, or plant-based options like tofu, tempeh, beans, or quinoa

• Color: any vegetables you enjoy

• Fat: cooking oils, cheese, avocado, nuts, or seeds.

Once you’ve chosen your meals, write down the ingredients for each. This approach gives you flexibility during the week, you can decide what to cook each night without feeling locked into meals you made days ago. 

Keep performance in mind

If you’re currently training, your meals should focus on carbohydrates, with adequate protein and some color. Carbohydrates are the primary fuel for training and recovery, and consistently under-fueling them can make workouts feel harder and recovery slower. 

All of the meals in our weekly meal plan follow this framework to support energy, performance, and adaptation! 

All of the meals we have listed above for our weekly meal plan follow these criteria! 

Prep components, not full meals 

Even if you don’t want to fully prep meals, preparing components or snacks ahead of time can make a big difference. A few ideas: 

• Breakfast prep: overnight oats, chia seed pudding, freezer-friendly breakfast sandwiches, or baking muffins, bread, or scones can make your morning nutrition easy. 

• Vegetable prep: chop or roast vegetables like potatoes, broccoli, cauliflower, zucchini, or carrots so they’re ready to use.

• Protein prep: cook proteins ahead of time to easily add to lunches or dinners, as proteins often take the longest to prepare. 

A little preparation goes a long way. Do what feels easy for you on the weekends to make meals easier on yourself later in the week!

SCIENCE CORNER 

You may be scrolling on Instagram and see an influencer, dietitian, coach, or physician talking about a newly published research article. Or you might hear someone say, “research shows…” or “studies suggest…” What’s often missing is context, because not all research is created equal. Today, we’re breaking down different types of research, what they’re best for, and how you can accurately assess if a research claim is worth the hype.

Types of Research 

Randomized Controlled Trials (RCT)

RCTs are often considered the gold standard of research. In a randomized controlled trial, participants are randomly assigned to a treatment or control group, which helps reduce bias and allows researchers to assess cause-and-effect. A double-blind RCT is one in which neither the participants nor the researchers know who’s receiving the intervention until the study ends, thereby minimizing placebo effects and bias.

RCTs form the backbone of many fueling, supplementation, and recovery recommendations. However, they’re expensive, usually short-term, and don’t always reflect real-world athlete behavior. 

Example: 

In one RCT, female runners completed three half-marathon time trials while consuming either a carbohydrate + electrolyte drink, carbohydrate + electrolyte + protein drink, or a placebo. Runners were fastest with the carbohydrate + electrolyte drinks, and adding protein did not improve performance beyond carbohydrates alone. 

Systematic Reviews & Meta-Analysis 

These studies look at the big picture. Systematic reviews evaluate all relevant studies on a topic using strict criteria, and meta-analyses statistically combine their results. 

Because they assess an entire body of research, these sit at the top of the evidence hierarchy. That said, their conclusions depend on the quality of studies included. 

Example: 

A meta-analysis on low energy availability found that athletes with inadequate fueling had worse performance outcomes, including reduced endurance, coordination, concentration, and training response compared to adequately fueled athletes.

Cohort & Observational Studies 

These studies observe people over time without intervening, looking for links between behaviors (like diet) and outcomes (like injury or performance). They’re especially useful for long-term trends, but cannot prove cause and effect. 

Example: 

In a prospective observational study of female runners, those who later developed injuries had lower fat intake compared to uninjured runners, suggesting a possible relationship between diet composition and injury risk. 

Case Studies & Case Series

Case studies focus on one individual (or a very small group) and often highlight unusual or extreme situations. They’re useful for generating ideas and understanding individual responses, but they can’t be generalized to all athletes. 

Example:

One case study followed a female athlete who completed 26 marathons in 26 days, documenting her nutrition intake throughout the challenge. This study highlights the importance of individualized fueling strategies, especially for extreme endurance events! 

Narrative Reviews

Narrative reviews summarize research on a topic but don’t use strict inclusion criteria. They’re useful for education and discussion, but are more influenced by the author's interpretation and bias. 

Example:

A recent narrative review examining carbohydrate intake and performance over the past century argues that athletes need far fewer carbohydrates than current guidelines suggest. However, this review contradicts decades of RCTs, systematic reviews, and real-world performance data that support higher carbohydrate availability for endurance athletes. Narrative reviews can explore interesting ideas, but they don’t override the totality of evidence. 

Research and social media

Because research varies widely in quality, and because all research comes with limitations and potential biases, it can be hard to know whether someone on social media is sharing evidence-based information or selectively using studies to support pseudoscience or the latest nutrition trend. 

A good example is the recent backlash against seed oils. Last year, dozens of influencers shared posts claiming seed oils were harmful, often citing “research” to support their claims. As a media consumer, it’s important to take these messages with a grain of salt and look a bit closer at what’s actually being presented. 

Here are a few helpful questions to ask when you see nutrition claims on social media: 

• Did the person link or cite the actual study, or did they just say “research shows”?

• If a study is cited, what type of study is it? Meta-analyses and systematic reviews provide stronger evidence because they evaluate an entire body of research, not just one study. 

• Is the claim based on a single, outlying study? One study alone, especially if it contradicts current evidence-based guidelines, shouldn’t change how you eat or fuel. Nutrition science is often “boring” because the most effective recommendations are consistent and well-supported over time. 

• Is the person sharing the research trying to sell a product, program, or supplement? Financial incentives can strongly influence how research is framed or interpreted. 

• Does the message demonize an entire food or food group? Health and performance are shaped by total intake of food, fueling consistency, training load, sleep, stress, and recovery, not one single food. 

And finally, it’s important to remember that many studies are conducted in controlled, lab-based settings. While this helps researchers understand specific mechanisms, it doesn’t always reflect real-world athletes, real training schedules, or long-term performance. Research needs context, and so does the advice built from it. Even in research, not everything can be controlled, and there can be many factors influencing research outcomes!

How athletes can use research

• Look for patterns across many studies, not just single headlines

• Ask “Was this done in athletes like me?”, considering sport, sex, and training status

• Know that strong recommendations come from repeated findings across RCTs and reviews

• Real-world performance outcomes and your experiences matter just as much as lab data! 

A helpful rule of thumb: if a claim sounds dramatic, extreme, or promises fast results, it’s worth slowing down and asking whether it aligns with decades of research, not just one study or voice online. 

Bottom Line

Not every study applies to every athlete, and not every study on social media cited has legitimacy behind it. There are many types of research, and some are stronger than others. Evidence-based recommendations come from patterns across many studies, not a single paper or headline.

FOOD FOR THOUGHT

The past couple of weeks, the world has felt very heavy. There is so much going on, and it can be such a helpless feeling to want to be there for the people who need it most and not being sure what to do. I’m definitely someone who tends to absorb the stress and anxiety of those around me, and while being an empath can be a fantastic thing, it can also be absolutely exhausting.

With social media use so prevalent, we are exposed to everything constantly. This goes for the good and the bad, and our brains are not meant to hold space for so much at once. Back in the caveman days, we only knew what was going on within our own tribes. Of course there were tragedies that would affect everyone, but it was likely only one or two at a time. Now, we know what tragic thing is happening in every state and country all at the same time. We feel the pain people are experiencing across the globe, and that weight can feel like too much to bear at times.

While it is a positive thing that we are able to be more informed about what’s going on within our own society, it can create that helpless and overwhelming feeling of constantly wanting to help others. Often to the extent that we forget to help ourselves. I’m not trying to suggest that we put social justice on a back burner by any means. It’s a fight that is important and relevant to every single person’s life. But I also want to remind you that it’s ok to take care of yourself too!

Sometimes it can feel selfish or silly to do things for yourself when there is so much heaviness. But something I’ve said before and will say again, you can’t pour from an empty cup. In order to show up for others, you have to show up for yourself.

So let this be your reminder to show up for yourself this week! Do something that fills your cup and brings you joy. Whether that’s going to your favorite coffee shop, taking a bath, or just using your day off to binge your favorite show, practice some self care. Maybe that means saying no to an early morning run so you can get more sleep, or maybe that means reaching out to friends and planning a dinner together to feel less alone. Whatever you need, don’t be afraid to make that happen for yourself. Change starts from within, and we have to make sure we have the mental and physical capacity to invoke change when we are able to.

Stay fueled,
Maddie

Are you looking for more support in your fueling journey? Fueling Forward offers several programs from self-paced courses to 1:1 support. To learn more about those options, visit my website at www.fuelingforward.com